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Health Made Easy

By: Dr. Jason Jones
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  • Summary

  • Healthy Families Made Easy is a podcast created for moms and dad looking to grow and sustain a healthy family. Weekly conversations with leading experts in the field of family health and wellness designed to share challenges, encouragement and help you find simple solutions for your health and improving the lives of your family by making your health a priority.
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Episodes
  • 10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health

    10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health
    May 28 2024

    We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk.

    But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking.

    Benefits of a 10-Minute Daily Walk

    Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health:

    1. Promotes Heart Health

    Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease.

    2. Helps Maintain a Healthy Weight

    A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day.

    3. Boosts Brain Function

    Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise.

    4. Reduces Risk of Chronic Diseases

    Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD).

    5. Reduces Stress

    Are you feeling frazzled or overwhelmed? Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed.

    6. Improves Sleep

    Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length.

    7. Reduces Joint Pain

    Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free.

    Walk for Your Health

    Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk.

    If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

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    6 mins
  • Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally

    Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally
    May 21 2024
    Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults. This is mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease. Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort. But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips! · Set and stick to a sleep schedule The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested. · Be smart about what you eat and drink What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include; v Focus on a healthy diet: Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer. v Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep. v Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep. v Avoid alcohol before bed: Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol. v Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern. · Improve your sleep environment A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include; v Keep noise down: Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help. v Keep your room cool: You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. v Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position. v Reserve your bed for sleeping and sex: Avoid working, watching TV, or using your computer, phone, or tablet in bed. This helps your brain to associate the bedroom with just sleep and sex, which makes it easier to wind down at night. · Exercise Exercise increases the effect of natural sleep hormones like melatonin. Consider a daily brisk walk and enjoy better sleep at night. However, it is important to watch the timing of your workout. Exercising too close to bedtime can be stimulating. Instead, consider morning workouts that expose you to bright daylight. · De-stress Piled bills and a long to-do list can easily stimulate your stress levels, activating the fight-or-flight hormones that work against sleep. Learn to resolve your worries or concerns before bedtime by jotting down what’s on your mind and then setting it aside for tomorrow. Basic stress management tips like getting organized, setting priorities, and delegating tasks might also help. To relax, try meditating and deep breathing exercises. Know when to seek help from a professional! If you often have...
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    10 mins
  • Understanding TMJ Disorders: Causes, Symptoms, and Effective Management Strategies

    Understanding TMJ Disorders: Causes, Symptoms, and Effective Management Strategies
    May 14 2024

    Did you know that most people with Temporomandibular Joint (TMJ) disorders do not know whether they have them or what exactly causes such disorders? TMJ disorders refer to various conditions that result in dysfunction and pain in muscles and jaw joints that regulate jaw movement.

    Researchers estimate that more than 10 million Americans are living with TMJ disorders. In most cases, the discomfort related to TMJ disorders is temporary and occasional and occurs in cycles. Although the pain may eventually disappear without or with minimal intervention, some individuals may develop long-lasting symptoms. The disorders result in tenderness and pain in the jaw joints and related ligaments and muscles. The common causes may include jaw injuries, teeth grinding, and arthritis.

    Types of TMJ Disorders

    Researchers have categorized TMJ disorders into three:

    · Myofascial pain

    · Internal joint derangement

    · Arthritis-related disorders

    It is possible to experience one or more of the disorder categories simultaneously with other comorbidities, such as sleep disturbances and chronic fatigue syndrome, which have similar symptoms. The majority of people experience relatively mild types of TMJ disorders, with symptoms significantly improving or disappearing spontaneously in months or weeks. However, the disorders may result in long-lasting, debilitating, and persistent pain in some individuals.

    Symptoms of TMJ

    TMJ symptoms vary widely and may include:

    · Jaw pain

    · Stiffness in the jaws.

    · Difficulty opening or closing the mouth.

    · Facial pain.

    · Neck or shoulder pain.

    · Jaw popping.

    · Earaches.

    · Headaches.

    · Migranes.

    Ways of Alleviating TMJ Disorder-related Discomfort

    How can you manage TMJ disorders and attain a stage of comfort? To effectively combat TMJ discomfort, developing the correct diagnosis and establishing treatment goals is essential. The following are some of the tips you can use to manage TMJ disorders and alleviate discomfort.

    • Physical therapy: Physical therapy improves joint functioning and manages the pain caused by the disorder. Although this therapy cannot completely fix complex joint issues, it is useful because it helps the affected person attain comfort. Dentists may advise using physical therapy in conjunction with splint therapy for the best results.
    • Stabilization splint therapy: Your surgeon or dentist will fabricate a dental appliance that holds your jaws in position and fits over the teeth. This helps to guard your jaw joints and ensure the supporting structures of your teeth are free from damage.
    • Self-care techniques: These include practices such as eating soft foods, applying ice packs, shunning extreme jaw movements, relaxation, and stress reduction techniques, and embracing gentle jaw relaxation and stretching techniques to manage the symptoms.
    • Pain relievers: Short-term use of over-the-counter pain relievers should temporarily alleviate pain and relieve jaw discomfort. Your physician or dentist can only prescribe stronger pain medications, muscle relaxants, anti-inflammatory drugs, or antidepressants when necessary.
    • Irreversible treatments include surgeries and implants, which professionals should administer. Sometimes, they can worsen the condition and permanently alter the bite.

    Do you think you have a TMJ disorder? Simple self-care techniques should help alleviate the symptoms and discomfort. If otherwise, you should ensure you receive further treatment that is conservative, reversible, customized to your specific needs, and based on a reasonable diagnosis. Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
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    7 mins
Alternative & Complementary Medicine Hygiene & Healthy Living
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